16 Minute HIIT: Full Body Home Workout: Fat Burn Body Sculpt

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Hi Everyone!

I hope you’re ready for today’s workout! One round takes 16-Minutes. This workout will help strengthen and shape your arms, core, back, legs and butt.

I went through this workout for time (16 rounds of 10/50-10 seconds rest, 50 seconds Max Reps). You can also choose to go through this workout for repetitions. If you’re feeling extra peppy I recommend doing a round timed, and a round for reps. Each workout technique will train your body differently, and you might be surprised at the way the challenge changes.

During this workout I used a chair, and two dumbbells. My dumbbells are 20-lbs each, but you can choose whatever weight is most appropriate for you. You can to select a weight that challenges you, but you can maintain good form throughout each exercise. Higher weights will help build lean muscle and burn fat due to the added resistance and challenge to your body.

If you don’t have a sturdy chair, you can use a step, bench or other sturdy surface to elevate yourself on.

In the video during the Heel Press Row, I got distracted and started doing a Pushup Row instead. You can choose whichever variation you  find more challenging (or do a round with each!)

Have fun with today’s workout! I love seeing your workout photos! If you are on Instagram you can tag me & Jesse in your workout photos: @BenderFitness and @BenderCrosby1

I have some more great workouts planned this week!
Melissa

Intervals: 16 Rounds of 10/50

Reps:
Beginner: 10 Reps-30 Second High Knees
Intermediate: 15 Reps-40 Second High Knees
Advanced: 20 Reps-50 Second High Knees

  1. High Knees
  2. Decline Pushup Split Squat
  3. Curl, Press, Tricep Drop
  4. Side Plank Elbow Tap Leg Lift-Right
  5. Side Plank Elbow Tap Leg Lift-Left
  6. Slow Squat to Jump Squat
  7. Reverse Plank Kick to Pushup-Alternating
  8. X-Jump to Tuck Jump
  9. Oblique Scissor-Right
  10. Oblique Scissor-Left
  11. Heel Press Plank & Row or Pushup Row
  12. Plank to Warrior III-Right
  13. Plank to Warrior III-Left
  14. Arm/Tricep Extension
  15. Temple Tap Abs
  16. High Knees

Repeat 1-3X

High Knees

High Knees

Decline Pushup to Split Squat: Part 1

Decline Pushup to Split Squat: Part 1

Decline Pushup to Split Squat: Part 2

Decline Pushup to Split Squat: Part 2

Curl, Press, Tricep Drop: Part 1

Curl, Press, Tricep Drop: Part 1

Curl, Press, Tricep Drop: Part

Curl, Press, Tricep Drop: Part

Curl, Press, Tricep Drop: Part 3

Curl, Press, Tricep Drop: Part 3

Side Plank Elbow Tap Leg Lift: Part 1

Side Plank Elbow Tap Leg Lift: Part 1

Side Plank Elbow Tap Leg Lift: Part 2

Side Plank Elbow Tap Leg Lift: Part 2

Side Plank Elbow Tap Leg Lift: Part 3

Side Plank Elbow Tap Leg Lift: Part 3

Slow Squat to Jump Squat

Slow Squat to Jump Squat

Reverse Plank Kick to Pushup: Part 2

Reverse Plank Kick to Pushup: Part 2

Reverse Plank Kick to Pushup: Part 1

Reverse Plank Kick to Pushup: Part 1

X-Jump to Tuck Jump: Part 1

X-Jump to Tuck Jump: Part 1

X-Jump to Tuck Jump: Part 2

X-Jump to Tuck Jump: Part 2

X-Jump to Tuck Jump: Part 3

X-Jump to Tuck Jump: Part 3

Oblique Scissor: Part 1

Oblique Scissor: Part 1

Heel Press Plank Row

Heel Press to Plank Row: Part 1

Oblique Scissor: Part 1

Oblique Scissor: Part 2

Heel Press Plank Row: Part 2

Heel Press Plank Row: Part 2

Plank to Warrior III: Part 1

Plank to Warrior III: Part 1

Plank to Warrior III: Part 2

Plank to Warrior III: Part 2

Plank to Warrior III: Part 3

Plank to Warrior III: Part 3

Arm/Tricep Extension

Arm/Tricep Extension

Temple Tap Abs

Temple Tap Abs

 

 

6 thoughts on “16 Minute HIIT: Full Body Home Workout: Fat Burn Body Sculpt

  1. Catherine

    Looks like another good one! I’ve been doing your workouts for about 3 weeks and am loving them!! Thanks so much for posting your workouts!!!!! I’m currently doing your 12 week bikini prep, I can’t wait to see where I am at the end of this–will update with my progress

  2. Jennifer

    Whew! One round 10/50 and one round with reps… My arms and obliques are feeling the burn today! One of my new fave workouts!

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